Building A Six-Pack on a 60-plus bod

SF_Deb in brown bikinivertica croppedl
Me at 62, after a 12-week program to get this six-pack!

So, now you probably want to know what I did for 12 weeks to get to this shape?  Here it is, the fool-proof program to building your six-pack on a 60-plus body.  However, there is one caveat:  you have to be within 6 lbs of your ideal weight, and at approximately 24% body-fat or less.  Sorry, that is what is going to take.  I started there and ended at 21% body-fat, and at my ideal weight.  At 5’6″, I weighed in at 138 lbs when this was taken.  To get these abs, I literally had to live for 12 weeks like a fitness model competitor.  It is actually fun, and very challenging!  I did not do all the lower-body work a fitness model would do, as I did it mostly at-home, without machines or heavy lifting.  I have some videos for this on my YouTube channel as well:  http://bit.ly/1ScwzZm.  The reason I am sharing this is I am getting lots of requests for creating these abs from folks who have read my book or run into me on a daily basis.

There are four pieces to the puzzle of building this six-pack:  Diet, Supplements, Exercise and Sleep.  I will tell you my program for each, and, if you want to learn how to adapt it for your own needs, just go to my contact page and we can talk!

DIET:  Total Paleo –  no sugar, dairy, grains, alcohol, for 12 weeks…..At least 80 ounces of water a day, no juice.  One or two pieces of whole fruit a day.  A bit of dried fruit with nuts or nutrition bars for snacks.  Plant-based protein smoothies and green smoothies, daily. I did get to eat a bit of dark chocolate, every day.

I ate lean protein — fish, turkey, chicken, some beef, tons of veggies, healthy fats (avocados, olive oil, walnuts), no grains, and no dairy.  This pulled off the layers of fat and I could get the muscle definition you see here.

SUPPLEMENTS:  My USANA HealthPak (Vitamins, Minerals, Calcium, Fish-Oil, Grapeseed, Glucosamine, Turmeric, Milk-Thistle) — get your personalized pack at:  www.energyunlimited.usana.com — just take the Free True Health Assessment — you will get three reports and I can help you choose the best program and biggest bang for your buck!

EXERCISE:  30 minutes of cardio a day and 20 minutes of abs, plus 5 minutes on my mini-rebounder, plus some time upside down on my back with weights and doing crunches hanging like a bat.  8 minutes of Total Gym exercise a day.  You can see the ab routine at my YouTube channel — Sexy Lean and Strong —  http://bit.ly/1ScwzZm.   You have to work all parts of the abs, every day, for this to work.  Plus the planks — daily planks!!!  At least 45 seconds, working up to 90 seconds.  Plus push-ups (for arms and upper body strength and tone.)

SLEEP:  Minimum of seven hours a night, preferably eight.  I use a sleep supplement — melatonin — to make sure I get it.  Mine is Pure Rest, from USANA. (order at:  www.energyunlimited.usana.com)

Today, I choose to have some dairy, grains and a bit of sweets.  This has caused me to put back on about 5 lbs and about 2″ on the belly.  But, the good news is I just need a few weeks to get this six-pack back!

If you want to build your own six-pack, I will be glad to help you design your best program!

 

 

WHAT I LEARNED AT SCHOOL

Seated brownI just completed the full year at the Institute for Integrative Nutrition, and am now a Certified Integrative Health Coach! It was an amazing year, full of some real eye-opening information about our world, the state of our food supply, how toxic we really are, and also about all the ways to protect our health and live our best life, every day. I am so glad I decided to do this. It has changed the way I view my body and mind, and how I nurture them. I was already very health-conscious, with over fourteen years in the wellness industry and multiple certifications in nutrition and fitness, but this is so much more. This is about making a daily commitment to be mindful of how I am thinking, acting and what I am eating and drinking, as it all impacts my health.

We were taught all the reasons a body gets sick and overweight, and the prevailing dietary theories (100+ of them!). We were taught how to evaluate nutrition claims, what the chemical reactions are when we eat and drink chemical additives, GMO-laden foods, and artificial preservatives and sugars. We were taught the value of pure, fresh, organic food, as close to the natural state as possible. We were taught the dangers of the over-processed and low-nutrient “food-substitutes” we have been eating. I was able to apply the knowledge daily with clients and family and help them to make the right choices. I saw immediate results in terms of increased energy and better performance in academics, work and athletics.

I have developed several new programs as a result of the training. I am now writing a book, “Sexy, Lean and Strong at Any Age!” My goal is to share this information with as many as possible, to help others to avoid much of what I experienced in my 40s and 50s, when I was chemically-imbalanced due to stress, bad diet, hormonal-fluctuations and could not cope with a volatile family environment. My hope is to help others to stay balanced so they can deal with the stresses that come their way, without being consumed by the emotions and losing the ability to find resolution. I lost a family and marriage largely due to the chemical imbalances, which triggered rages and depression.   I lost my health for a while, but it is back!

I love who I am today, what I have learned and what I am going to share! Thank you for being on this journey with me.

To learn more about IIN go to:  http://geti.in/1bE51YY         

You Can Be Sexy, Lean and Strong at Any Age!

Is Your Body Mad at You?

woman looking in mirrorMost of my clients are between 40 – 65, working hard at their careers, running from appointment to appointment, driving in crazy traffic, pulling long hours preparing pitches or reports. They forget to let their bodies talk to them. They ignore the rumblings, upset stomach, aching joints and restless sleep. Until something really goes wrong. I really want to encourage you, no matter your age or occupation, to pay attention to your body. I have figured out there are three stages of the Mad Body. I am going to share them here and you can figure out if your body is going through any of them.

Stage 1 Upset — this is where you are just not on top of your game — you have a few sleepless nights, maybe a headache here are there, some aches and pains, upset tummy or gas and you have put on 5 to 15 pounds. You pretty much chalk it up to age and figure you can take it off if you get to the gym or eat more salads.

Stage 2 Mad — Now you have ignored your body’s upset rumblings and it is MAD — you are tossing and turning, having constant headaches or sinus infections, you have Irritable Bowels (diarrhea or constipation), the aches and pains have gotten worse and you are dealing with 20 to 40 extra pounds. Going to the gym has not worked, and you are eating whatever you can get your hands on. The energy level is crashing, you feel like you need a nap mid-day and your caffeine use is way up.

Stage 3 — Open Revolt — Things have gone from bad to worse. The weight is up to 50 or more pounds over, the aches and pains are constant and severe, you now have high blood pressure, high cholesterol and are on meds. You may even have been given a diagnosis of diabetes, severe arthritis, or, cancer. Now you have no choice but to listen to your body.  But is it too late?

I have some good news. It does not matter what stage your body is in, making the right choices from now on will make a difference. In my thirteen years as a Health Coach and Wellness Consultant, I have seen some amazing turn-arounds. You want to know how fast? It depends on the stage you are in. Stage 1 can sometimes be turned around in days; Stage 2 in weeks, and Stage 3 may take months. But they can all be turned-around. In the new movie, Origins, one expert states that just eating clean and green for three days will calm the body down tremendously. The cells are so smart and so capable of recovery, it is really miraculous.

So, where do you start? Each case needs to be evaluated on its own, but there are some key guidelines. Before I give you those, I also need you to know about a preliminary phase. Some folks cannot go immediately to cleanses, fasts or Elimination Diets or lots of green juice. If you are nutritionally-deficient, or having digestion/elimination issues, or weak from surgery or medical treatments, I advise using a phase I call: “Strengthen, Repair and Prepare”. When I put my clients into this phase we are usually dealing with getting more water, less caffeine, adding probiotics and digestive enzymes and getting more sleep. Sometimes I get them on a good multi-vitamin/mineral supplement if they are not getting enough nutrition. We may stay on this phase for one to two weeks. Once the body feels stronger, we can tackle the root-cause of the imbalances making the Body Mad.

There are lots of good programs out there — Juicing, Cleanses, Fasts, Elimination Diets, supplement programs. Knowing which to choose takes training and experience.  Next blog I will tell you how I approach each phase.  But, to really make sure what phase you are in, let’s talk! I have a great track-record helping folks figure this out and getting good results. If you want to know what stage your body is, just get in touch with me at deb@energyunlimited.biz and I can give you a complimentary Health Assessment session. You will know what stage you are and what to do about it when we finish. It can all be done by phone if you are located outside of my area.

Take care and Stay Lean and Strong!